W.O.D.

Bring a Friend

CrossFit Fireground – CrossFit

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Metcon (AMRAP – Reps)

Fight Gone Bad Style

1 min at each station x 5 rounds

Station 1 -Knee Raises/ RX+ T2B

Station 2 -DB Bench Press 45/25 RX+ 50/35

Station 3 -Sit-Ups/ RX+ Wallball Sit-Ups 20/14

Station 4 – Box Step Ups 24/20

Station 5- Cal Row

Station 6 -Rest

Pausing Back Squats

CrossFit Fireground – CrossFit

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Pausing Back Squats x 6 sets (2-2-2-2-2-2)

Every 90 Sec x 6 sets

1 Pausing Back Squat (3 Seconds in bottom)

1 Back Squat

Set 1&2 -65%

Set 3&4- 70%

Set 5&6- 75%
Off of 1 RM Back Squat

Scoring Set 5&6

Weight Vest Wednesday (Cold) (AMRAP – Rounds and Reps)

AMRAPx15

10 Burpees

10 Lunges

10 Wallballs 20/14@10′

10 HR Push Ups

5 Cal Row/Erg/Bike

RX+ Vest 20/14

10 Round Tuesday

CrossFit Fireground – CrossFit

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10 Rounds on a cold Tuesday (Time)

Buy in 100 II Unders/200 Singles +10 Burpees

3 Squat Cleans 135/95 RX+ 185/115

6 Pull-Ups RX+ C2B

9 Sit-Ups

Buy Out 60 Sec HS HOLD . RX+ 50′ HS Walk

Happy Veterans Day

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

200m Bike/Erg

20 Core

10 KBS

10 BB Push Press

10 high box step ups

BB Warm-Up

Good-mornings

Back Squats

Elbow Rotations

Strict Press & Reach

Romanian Deads

Front Squats

Metcon

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

Extra Work

Metcon (Time)

5 Rounds for time

1 Rope Climb

5 DB Thursters 50/35

Teams of 2

CrossFit Fireground – CrossFit

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Team 2 “Its Cold Outside” (AMRAP – Rounds and Reps)

AMRAPx25

100 Sit-Ups

50 DB Thrusters 45/25

100 Nasties

50 DB Snatches (alternating) 45/25

100 Pull-Ups

50 KBS 1.5/1

100 Push-Ups

50 DB Deadlifts 45/25

RX+ DB 50/35

C2B Pull-Ups

20.5

CrossFit Fireground – CrossFit

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Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Burn Thursday

CrossFit Fireground – CrossFit

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Metcon (2 Rounds for calories)

1 Min work 30 Sec rest

2 Rounds

Station 1- Cal Row

Station 2 -Wallball Sit Ups

Station 3 -DB Thrusters

Station 4 -Handstand holds (HS Walk)

Station 5 -Rope Climb (RC Practice)

Station 6 -Push Ups

Station 7 -Ski Erg

Station 8 -Ring Rows

Station 9 -Hip Ext

Station 10- Cal Bike

Score will be each round of cal on Row/Erg/Bike

Fitness Day

CrossFit Fireground – CrossFit

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Metcon

My Fitness Pals (Time)

FX =3 Rounds

150 Single Unders

10 Burpee Box step up & overs 24/20

Directly into

3 Rounds

200m Run

21 Thrusters 75/55

RX =3 Rounds

75 II Unders

10 DB Burpee Box Step up & Overs24/20 45’s/25’s

Directly Into

3 Rounds

21/15 Cal Row/Erg/Bike

21 Thrusters 75/55

RX+ 3 Rounds

75 II Unders

10 DB Burpee Box Step up & overs 24/20 DB’s 50/35

Directly Into

3 Rounds

21/15 Cal Row/Erg/Bike

21 Thrusters 75/55

Extra Work

Metcon (Time)

3 Rounds

10 DB Thrusters 50/35

Rest :30 Sec between rounds

Snatching Is Fun

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

Run200m

10 Core

10 BB High Pulls

10 BB Hang Power Snatches

10 Kip Swings

5 Pull-Ups

Power Snatch Primer

3-3-2-2

Weightlifting

Power Snatches (2-2-2-2-2-1-1-1-1-1)

EMOM x10

Min 1-5= 2 Power Snatches

Min 6-10= 1 Power Snatch

Starting at 60% of 1 RM and Building to a 1 rep heavy. Not looking for a 1 rep max but if you get there thats great.

Metcon

High Noon (Time)

3 Rounds

9 Power Snatches 95/65

200m Run

9 Pull-Ups

200m Run

RX+

3 Rounds

9 Power Snatches 135/95

12/9 Cal Bike/Erg/Row 15/12

9/7 Bar M/U

12/9 Cal Bike/Erg/15/12 Row

Squat Day

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

Run 200m

10 Wallballs

10 Core

10 PVC Overhead lunge

BB Warm-up (5 each)

Good Mornings

Back Squats

Elbow Rotations

Strict Press & Reach

Romanian Deadlift

Front Squats

Front Squat Primer

3-2-1-1
Brief & Warm-Up & Primer 0:00-0:18

Front Squats 0:18-0:35

Transition to Metcon 0:35-0:40

Metcon 0:40-0:55

Clean Up 0:55-0:60

Weightlifting

Front Squats 3-1 (3-1-3-1-3-1)

6 Sets of Front Squat resting about 2 min between sets.

Set #1- 3 Reps @80%

Set #2- 1 Rep @83%

Set #3- 3 Reps @80%

Set #4- 1 Rep @86%

Set #5- 3 Reps @80%

Set #6- 1 Rep @ 89$

Metcon

Metcon (AMRAP – Reps)

Two Scores

RX-AMRAPx5

Run 400m/Bike 1200m FX=200m Run/600m Bike

Max Wallballs 20/14@10/9′

Score Wallballs

Rest 5 MIn

RX-AMRAPx5

Run 400m/Bike 1200m . FX= 200m Run/600m Bike

Max Sit-Ups

Score Sit-Ups

RX+

AMRAPx5

70/50 Cal Row

Max wallballs 20/14 @10/9″

Score Wallballs

Rest 5 Min

50 Wallballs 20/14@10/9′

Max Cal Row

Score Cal